SWINGSISTA WOD for TUES 24th July 2012

Good morning tweeps, it's SO GORGEOUS outside today, this one is for the park :D  Take 1 or 2 of your chosen Kettlebells with you, some water and your timer :D

Set your timer for 50/20 x 6 rounds and repeat as many times as you like.

1. Bulgarian Lunge holding the KB in Left Hand. Right foot on bench.


2.  Bulgarian Lunge holding KB in R hand. L foot on bench. 


3. Walking Kettlebell Swing 


4. Pull-up from Climbing Frame


5. Uneven Squats on a step R leg (Let KB hang is in video)


6. Uneven Squats on step L leg (Let kb hang as in video) 



Hope you enjoy that one . Let us know how you get on 


Much love, Charlie and Liz xxx

SWINGSISTA FRI WOD 22.06.12

Heellloooooooo, it's CRAP weather here in Cambridge!! So probably best to stay indoors for this one :o)

You will do 4 Rounds of the following exercises, taking a 2 minute break after each round

1. 5 Reps of -->  2 squat Jumps, 1 Tuck Jump, to 3 press-ups (That is 1 rep)

2. 25 x Kettlebell Swings (DBL)

3. Bear Crawls - Count 20 reps using your hands (2 hands = 1 rep)

4. 10 x KB Clean L

5. 10 x KB Clean R


After completing 4 Rounds please finish with holding a Front Plank, for as long as possible ;o)


See ya soon,

Charlie and Liz xxx

SwingSista WOD for Monday :o)

Morning ladies, we hope you have had an amazing weekend in the sunshine :o) I don't know about Lizzie, but I took the whole of Sunday off to just rest and take it easy. 


Here is your Work-out of the Day (WOD) for Monday ...

OverHead Swing


Turkish Get-Up  I absolutely LOVE this video of Lauren Brooks  TGU'ing a 24kg Kettlebell! She is a complete inspiration to me. She has been trained by the RKC which is my goal for 2013! This year, I hope to be able to pass the Hardstyle Kettlebell Certification which is a one day course, and then get my training sorted to be ready for the 3 day RKC course. 


Kettlebell Manmaker 


Have a great day,


Love, Charlie and Lizzie x

#SaturdaySwingSistas WOD

Morning #swingsista's :o)  New WOD up for you today ~ You will need a timer, a kettlebell and a skipping rope.  Three rounds for time.. Let us know how you get on! Have a great weekend in the sunshine x

Kettlebell Halo   GREAT for working shoulder mobility 


Stiff-leg Dead-Lift   You can use 1 or 2 bells for this exercise 


Figure 8 to Hold  Focus on engaging core muscles and keeping your chest up, squeezing the glutes on the upward phase.


Looking forward to hearing your times :o)




Much Saturday LOVE,




Charlie and Lizzie xxx


#swingsista 

TABATTA WOD 25.05.12

Here is your #wod for Friday the 25th May, ideally this should take you 12 minutes. Set your timer for 8 x rounds of 20 secs work and 10 secs rest. Your option is to rest between each super-set (or NOT :p)

Super Set 1 


Swings (Dbl or Single) 
Mountain Climber    Place both your hands on the Kettlebell as a harder option ;)




Super Set 2


Kettlebell High-Pull


Super-set 3 


Deck Squat 


Janda Sit-up